Evolv's Training Log

Training Training Logs
1324

Week 6, Day 3
Duration: 24 minutes

FRONT SQUAT, no belt, paused
95 x 5
135 x 5
185 x 3
225 x 3
250 x 3
275 x 1

A1: GHD
x12
x12
x12
x10
A2: AB WHEEL
x20
x20
x20
x20

B1: DB LATERAL RAISE
15 x 16
15 x 16
B2: PLATE RAISE
x25
x25

GRIP WORK, about 6 minutes

Bodyweight: 163

1325

Week 6, Day 4
Duration: 75 minutes

A1: SQUAT, high bar
95 x 5
135 x 5
185 x 3
225 x 3
250 x 3
275 x 3
315 x 2
330 x 1
A2: HANGING KNEE RAISE
x6
x6
x6
x6
x6
x6
x6
x6

B1: CLOSE GRIP BENCH PRESS, paused
95 x 5
135 x 5
170 x 3
195 x 5
175 x 5
175 x 5
B2: WIDE GRIP CABLE ROW
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

DIPS
+25 x 20
+25 x 15
+25 x 10

DB CURLS
2 sets x 15-20 reps

WALKING LUNGES
400 meters

Bodyweight: 163 lbs

1326

Week 6, Day 5
Duration: 75 minutes

FRONT SQUAT, 3-3-0 tempo, no belt
95 x 5
135 x 3
185 x 3
205 x 3
225 x 2
250 x 1
275 x 1

HANG POWER CLEAN
1 rep every 30 seconds for 10 minutes, at 165 lbs

A1:STANDING OVERHEAD PRESS
100 x 5
115 x 1
130 x 5
115 x 5
115 x 5
A2: PULL-UPS
x11
x11
x11
x11
x11

1-ARM KNEELING LANDMIND PRESS
5 sets of 8, continuously alternating at 10lbs

WALKING LUNGES
400 meters

Bodyweight: 163

1327

Week 6, Day 6
Duration: 11 minutes

A1: PISTOL SQUATS
x10
x10
x10
A2: GHD
x12
x12
x12

CYCLIST SQUAT, with kettlebell
35 x 40

1328

Week 7, Day 1
Duration: 64 minutes

A1: FRONT SQUAT
95 x 5
135 x 5
185 x 3
225 x 3
250 x 1
275 x 1
300 x 1
225 x 5
225 x 5
185 x 5
A2: MULTI GRIP PULL-UPS
x5
x5
x5
x5
x5
x5
x5
x5
x5

B1: CLOSE GRIP BENCH PRESS, paused
95 x 5
135 x 5
160 x 5
185 x 3
205 x 3
225 x 1
225 x 1
225 x 1
225 x 1
B2: FACEPULLS, various angles
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12

BB CURL
3 sets x 10-20 reps

WALKING LUNGES
400 meters

Bodyweight: 163 lbs

1329

Week 7, Day 2
Duration: 80 minutes

A1: SQUAT, high-bar
45 x 10
95 x 5
135 x 5
185 x 3
225 x 3
250 x 2
275 x 1
300 x 1
325 x 1
300 x 3
A2: TOES-2-BAR, slow & controlled
x3
x3
x3
x3
x3
x3
x3
x3
x3

DEADLIFT
335 x 3
335 x 3
335 x 3

STANDING OVERHEAD PRESS
110 x 7
120 x 5
130 x 3

DB ROW
90 x 12
90 x 12
90 x 12

WALKING LUNGES
1/4 mile (400 meters)

Bodyweight today was 163 lb

1330

Week 7, Day 3
Duration: 30 minutes

FRONT SQUAT, no belt, paused
45 x 10
95 x 5
135 x 5
185 x 3
225 x 3
250 x 3
275 x 1
290 x 1

A1: GHD
x12
x12
x12
x10
A2: AB WHEEL
x20
x20
x20
x20

B1: DB LATERAL RAISE
15 x 17
15 x 17
B2: PLATE RAISE
35 x 10
35 x 10

GRIP WORK, about 5 minutes

Bodyweight: 163

1331

Week 7, Day 4
Duration: 64 minutes

A1: SQUAT, high bar
95 x 5
135 x 5
185 x 3
225 x 3
250 x 3
275 x 3
315 x 3
A2: HANGING KNEE RAISE
x6
x6
x6
x6
x6
x6
x6

B1: CLOSE GRIP BENCH PRESS, paused
95 x 5
135 x 5
185 x 3
210 x 3
190 x 3
190 x 3
B2: WIDE GRIP CABLE ROW
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10

DIPS
50 total reps in 5 minutes, w/ 25 lbs vest

DB CURLS
2 sets x 15-20 reps

WALKING LUNGES
400 meters

Bodyweight: 164 lbs

1332

Week 7, Day 5
Duration: 63 minutes

FRONT SQUAT, 3-3-0 tempo, no belt
95 x 5
135 x 3
160 x 3
185 x 3
205 x 3
225 x 3
250 x 1
275 x 1

HANG POWER CLEAN
1 rep every 30 seconds for 10 minutes, at 170 lbs

A1:STANDING OVERHEAD PRESS
95 x 3
120 x 3
135 x 3
145 x 2
130 x 3
A2: PULL-UPS
x11
x11
x11
x11
x11

WALKING LUNGES
400 meters

Bodyweight: 164

1333

Week 7, Day 6
Duration: 33 minutes

A1: PISTOL SQUATS
x10
x10
x10
x10
A2: GHD
x12
x12
x11
x11

LANDMINE AB TWIST
15 x 20
15 x 20

GRIP WORK, about 10 minutes

Started trying to do backbends last night and today. I can almost get into a full one, but lack a little mobility to get into it comfortably. I always enjoy finding shit like that, that I canā€™t do. Itā€™s the key to staying young I feel. I will work it into my nightly mobility/flexibly routine before bed. Also, I love my GHD and the pistol squats feel great. My knee was so fucked a little over a year ago I couldnā€™t do a single one on my left leg.

Bodyweight: 164

1334

Week 8, Day 1
Duration: 44 minutes

A1: FRONT SQUAT
95 x 5
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
285 x 3
225 x 3
A2: MULTI GRIP PULL-UPS
x5
x5
x5
x5
x5
x5
x5
x5

B1: CLOSE GRIP BENCH PRESS, paused
95 x 5
135 x 5
160 x 5
185 x 3
205 x 3
225 x 3
240 x 1
205 x 5
205 x 5
B2: FACEPULLS, various angles
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12

BB CURL
3 sets x 10-20 reps

No walking lunges today. Instead, did a nice moderately intense 5 mile hike in the mountains with the family.
240 on bench felt good and I had a nice solid pause on that rep. Definitely happy to get 3 paused reps on 225. Probably could get 5 reps, but I am staying with the discipline of strong quality reps 97% of the time.
The 315 on my front squat felt pretty strong. 315 still feels pretty heavy sitting on the shoulders but the bar moved pretty fast, so I am cool with that.

My bodyweight today: 165 lbs

1 Like
1335

Week 8, Day 2
Duration: 75 minutes

A1: SQUAT, high-bar
45 x 10
135 x 5
185 x 3
225 x 3
250 x 2
275 x 1
315 x 1
335 x 1
A2: TOES-2-BAR, slow & controlled
x2
x2
x2
x2
x2
x2
x2
x2

DEADLIFT
340 x 3
340 x 3
340 x 3

STANDING OVERHEAD PRESS
115 x 6
125 x 4
135 x 2

DB ROW
90 x 12
90 x 12
90 x 12

WALKING LUNGES
1/4 mile (400 meters), in the rain like a loser

Bodyweight today was 164 lb

1336

Week 8, Day 3
Duration: 19 minutes

FRONT SQUAT
45 x 10
95 x 5
135 x 5
185 x 3
205 x 3
225 x 3
250 x 1

A1: GHD
x12
x12
x11
x11
A2: AB WHEEL
x20
x20
x20
x20

Short on time today.
Bodyweight: 165 lbs

1337

Week 8, Day 4
Duration: 47 minutes

A1: SQUAT, high bar
95 x 5
135 x 5
185 x 3
225 x 3
275 x 3
315 x 1
335 x 1
315 x 3
A2: HANGING KNEE RAISE
x6
x6
x6
x6
x6
x6
x6

B1: CLOSE GRIP BENCH PRESS, paused
95 x 5
135 x 5
185 x 3
215 x 3
195 x 3
195 x 3
B2: WIDE GRIP CABLE ROW
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

DIPS
10 reps EMOM for 6 minutes w/ 25 lbs vest

DB CURLS
2 sets x 15-20 reps

WALKING LUNGES
No walking lunges today, right hip flexor felt funny.

Bodyweight: 164 lbs

1338

Week 8, Day 5
Duration: 36 minutes

FRONT SQUAT, 3-3-0 tempo, no belt
95 x 5
135 x 3
160 x 3
185 x 3

HANG POWER CLEAN
1 rep every 30 seconds for 10 minutes, at 175 lbs

A1:STANDING OVERHEAD PRESS
95 x 3
120 x 3
135 x 4
A2: PULL-UPS
x12
x12
x12

Bodyweight: 164

Wasnā€™t feeling it today. I was pretty tired. So I just did what I felt like I doing then went and played with my son.

1339

Week 8, Day 6
Duration: 33 minutes

A1: PISTOL SQUATS
x10
x10
x10
x10
A2: GHD
x12
x12
x11
x11

LANDMINE AB TWIST
20 x 20
20 x 20

GRIP WORK, about 10 minutes

Bodyweight: 164

1340

Week 9, Day 1
Duration: 62 minutes

A1: FRONT SQUAT
95 x 5
135 x 5
185 x 3
225 x 3
250 x 1
275 x 1
300 x 1
A2: MULTI GRIP PULL-UPS
x5
x5
x5
x5
x5
x5
x5
x5

B1: CLOSE GRIP BENCH PRESS, paused
95 x 5
135 x 5
160 x 5
185 x 3
205 x 3
230 x 1
230 x 1
B2: FACEPULLS, various angles
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12

BB CURL
3 sets x 10-20 reps

WALKING LUNGES
400 meters

Bodyweight: 164 lbs

Felt pretty tired again today, so just hit the minimums.

1341

Week 8, Day 2
Duration: 67 minutes

A1: SQUAT, high-bar
45 x 10
135 x 5
185 x 3
225 x 3
250 x 2
275 x 1
315 x 1
A2: TOES-2-BAR, slow & controlled
x2
x2
x2
x2
x2
x2
x2
x2

DEADLIFT
345 x 3
345 x 3
345 x 3

STANDING OVERHEAD PRESS
120 x 5
130 x 3
140 x 1

DB ROW
95 x 10
95 x 10
95 x 10

WALKING LUNGES
200 meters

Bodyweight today was 164 lb

Week 9, Day 3
Duration: 35 minutes

FRONT SQUAT
45 x 10
95 x 5
135 x 5
185 x 3
205 x 3
225 x 3
275 x 1
300 x 1
325 x 1
275 x 3

A1: GHD
x12
x12
x12
x12
A2: AB WHEEL
x20
x20
x20
x20

B1: DB LATERAL RAISES
2 sets x 10 reps
B2: FRONT RAISES, w/ plate
2 sets x 10 reps

GRIP WORK
Some timed holds with the fat gripz and wrist roller supersets.

Bodyweight: 164 lbs

1342

Week 9, Day 4
Duration: 64 minutes

A1: SQUAT, high bar, no belt
45 x 10
95 x 5
135 x 5
185 x 3
225 x 3
275 x 3
A2: HANGING KNEE RAISE
x6
x6
x6
x6
x6
x6

B1: CLOSE GRIP BENCH PRESS, paused
95 x 5
135 x 5
185 x 3
220 x 3
200 x 3
200 x 3
B2: WIDE GRIP CABLE ROW
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

DIPS
10 reps EMOM for 7 minutes w/ 25 lbs vest

DB CURLS
2 sets x 15-20 reps

WALKING LUNGES
400 meters

Bodyweight: 164 lbs

1343

Week 9, Day 5
Duration: 60 minutes

FRONT SQUAT, 3-3-0 tempo, no belt
95 x 5
135 x 3
160 x 3
185 x 3
225 x 2
250 x 1
275 x 1

HANG POWER CLEAN
1 rep every 30 seconds for 10 minutes, at 180 lbs

A1:STANDING OVERHEAD PRESS
95 x 5
115 x 3
135 x 1
150 x 1
A2: PULL-UPS
x12
x12
x12
x12

1-ARM KNEELING LANDMINE PRESS
5 sets x 8 reps, alternating consecutively

WALKING LUNGES
300 meters

Bodyweight: 165